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WOD 8.01.12


3x8 High Bar Back Squat
If you're also squatting on Saturdays, add 5lbs
If you're not squatting Saturdays, add 5-10lbs


Spend 15 Minutes working up to a heavy 3 rep High Bar Back Squat. No failing, no bailing. Bext exposure will also be a heavy triple.


5 Rounds NFT of:

10 Reps Kettlebell or Dumbbell RDL
Partner Paloff Hold: :45 each side

Post results to comments.

Nicole A with great alignment at the bottom of a Bench Press test

Still Time To Start Strength

There is still room left in the A and C cycles for Coach Jeremy's Strength programs.  If you want to take some time and focus on getting stronger in the basic barbell lifts, sign up today!

A Cycle- Novice Cycle
July 30-Sept 21
Monday, Wednesday at 7pm, Friday at 6pm
Register Here!

C cycle--Morning Novice Cycle
July 30th-Sept 19th
Monday, Wednesday 6:30am
Registere Here

Why Are We Discouraging Failing?

     You may have noticed that we've been strongly discouraging people from failing on their lifts this cycle.  The rational behind this is two fold.  Firstly, when you fail, it means you've tested your absolute limit. You've gone to the horizon of your capacity and fallen over the edge. In the context of Testing new rep maxes, this is okay and a necessary part of strength training.  However every day is not a test and we don't want you to max out to failure with any regularity. Our day in, day out workouts should be considered Training and an opportunity to go a little bit heavier than your previous efforts without reaching your absolute limits.  Training to failure too often can be taxing on the central nervous system and actually slow down your progress. If you focus on going "a little heavier than last time" you keep pushing the ceiling of your potential a little big higher instead of busting right through it and having no where to go but back down.
     The second major reason we want to make failing a rarity is for the psychological stress and negative expectations it can put on you.  If you've trained yourself to think, "okay when things get hard I've got an easy escape route in bailing" you learn to give up more often and associate missed reps as a regular part of your routine.  They don't become significant, they don't become a wake up call on where you're at.. they just become the norm.  This can subtly undermine a lot of your self expectations and the mindset you bring into your lifts. 
     All that being said, we don't want you to avoid lifting heavy and training hard. Once your technique is in order, you're expected to grind through lifts.  Maximal Effort Method training is a staple of our programming and one of the best ways to get strong. It should feel difficult, it should feel heavy and you should expect to fight for it. Just like in real life, you don't start fights you don't think you can win, especially on a regular basis, all that does is screw with your confidence and send you limping home.  A skilled athlete doesn't need to miss reps to know where their potential for the day is.  They have an innate sense of what they're capable of and when to call it quits.  Any missed lifts moving forward should be considered learning experiences on your physical capacity, psychological outlook, technique and always put into the context of the intended training stimulus for that day.

Exercise Of The Week: Pallof Press Eric Cressey
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Reader Comments (7)

6am with Josh. Worked up to 245 for a HBBS triple. Same weight I hit last week for 5, but my hips have been tight all week and I wanted to take it easy. Concentrated on keeping a tight core and externally rotating my legs.

Partnered with Dan on the accessory work. 24 KG for the RDLs. Squat pallof hold was again challenging. Sit-up hold was new and challenging. For extra credit we mixed in some strict handstand pushups. Focused on a tight hollow body.

August 1, 2012 | Unregistered CommenterPeter

Last night at 7p class we were talking about US women's soccer player Abby Wambach who got sucker punched in the game against Columbia here's a vid, they do a slow mo so you can see it because it happens fast. Here she is getting clocked. http://www.youtube.com/watch?v=yxJukT0ggIM

August 1, 2012 | Registered CommenterGina

7 AM with most of the usual crew (KH, where are you?) plus a few newbies.

Got to 155 on HBBS triples, 15# more than I did last week for 5s. It helped that I used the belt of magical powers for the last set.

I lovehatelove Pallof holds.

August 1, 2012 | Unregistered CommenterStella

6am class with coach Josh. Really got the sweat pumping during the warmup and it continued throughout the hour. Worked up to 285 x 3 on the HBBS, then paloff shenanigans with Peter and a 2 pood bell. Sometimes these NFT accessory WODs destroy me (like Monday's press/row combo), but today's felt a little too easy so we added 5 HSPU per round.

August 1, 2012 | Unregistered CommenterBetz

Gina, thanks for the link!

August 1, 2012 | Unregistered CommenterDMak

DIY: 3x5 C2B chins, 3x6 ring dips.

Warm up: run 400, 270, 130: OHS 15, 10, 5: ring rows 15, 10, 5

HBBS: 45x5, 115x5, 145x5, 160x3x8. Plenty of room for +10# next week.

Accessory work with 24kg on RDL.

August 1, 2012 | Registered CommenterDoug Jones

Squat: 285x3x5
Bench: 152.5x3x5
Deadlift: 300x5

Everything felt super heavy and i sweated way too much. Evening sessions are not fun.

August 3, 2012 | Unregistered CommenterCloyde

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